10-Minute Trainer® Challenge Group Daily Coaching Guide Instructions – How to Use This Guide ® In this guide, you will find shareable Facebook posts that you may use as they apply to you, including tips, recipes, videos*, and more, that correspond to each week of your 10-Minute Trainer Challenge Group. Feel free to mix them up to suit the needs of your Team. Take these steps before your Group starts: 1) Set up Facebook group 2) Send out the Participant Guide to the Group 3) Post Week 0 topics to your Facebook group NOTE REGARDING LINKS: This Weekly Coaching Guide contains links to products, tools, and resources on TeamBeachbody.com. To ensure credit for any sale made through these links, simply append the following text shown in bold (inserting your OWN repID) to the end of the URL and paste the link into Facebook. ?referringRepId=[yourID] Example for Coach with repID of 2422 linking to 10-Minute Trainer page: http://www.teambeachbody.com/shop/-/shopping/TMT?referringRepId=2422 TRAINER VIDEOS: Here is a list of all the weekly videos from Tony to motivate and guide your group through their journey. They are listed here so you have easy access to the links, but they are also listed in the weekly posts. Week 1: http://youtu.be/qdUTf9gR0FA Week 2: http://youtu.be/a2oPfFz7npk Week 3: http://youtu.be/I-r39YGtE9g Week 4: http://youtu.be/RbjLduGS2lM Week 5: http://youtu.be/KCmKn5YUO-A Week 6: http://youtu.be/8lbGuJL8xts Week 7: http://youtu.be/WyreiBnVgak Week 8: http://youtu.be/Im7t9ShwA5k *All trainer videos are also available in the Video Library in the Coach Online Office. 1 10-Minute Trainer® Challenge Group Daily Coaching Guide Download all images in this Challenge Guide: http://images.beachbody.com/tbb/images/challenge_group_guides/TMT/assets/assets.zip Prep Week 0 (The Week Before Your Challenge Begins) WEEK 0 Day of Week Topic Facebook Post (Copy and Paste) Day 1 Introduction Welcome, everyone! ® This is our Group’s private Facebook page, and throughout our journey I’ll be posting healthy eating and fitness tips, Success Stories, inspirational thoughts and quotes, recipes, and more. ® Images (click link to download) But this Facebook page isn’t just for me to post stuff, it’s for you guys to ask questions, get answers, and connect with each other. This will be a journey, but the best part is that we’re all in it together! Start here: ® Open your 10-Minute Trainer program, review the materials, and be sure to:  Read the 10-Minute Trainer Rapid Results Guidebook.  Read the 10-Minute Trainer "On the Go" Workout Cards, and pay special attention to Tony Horton's Personal Laws of Success.  Watch the Band to Door Assembly Instructions. Day 2 "Before" Pictures and Measurements Download now Don't forget to take your "before" pictures and measurements, and record them in the 2-Day Jump Start booklet. Be sure to "like" this post after you've done it! 2 10-Minute Trainer® Challenge Group Daily Coaching Guide WEEK 0 Day of Week Topic Facebook Post (Copy and Paste) Day 3 Schedule Choose your daily workout schedule and block off those times on your calendar. For our 60-day Challenge, we're following the Accelerated Results Calendar. Day 4 Nutrition Tip Read Tony Horton's 10-Minute Meals Guide. As Tony says, "Nutrition is 50% of the equation." If possible, remove the junk food and empty-calorie snacks from your house and workspace. Stock up on healthy munchies like raw veggies and fresh fruit. Get ready to slim down and get stronger! Images Download Now 3 10-Minute Trainer® Challenge Group Daily Coaching Guide WEEK 0 Day of Week Topic Facebook Post (Copy and Paste) Day 5 Beachbody Challenge™ Log on to www.BeachbodyChallenge.com and sign up to take the Challenge. You'll get a FREE T-shirt at the end of the program and have a chance to win cash and prizes! Click "like" after you've signed up! Day 6 SuperGym Login Day 7 Get to Know You ® ® Images ® Log in to SuperGym on Team Beachbody (http://www.teambeachbody.com/get-fit/supergym) and auto-schedule your workouts for 8 weeks, starting on Day 1. You can also use SuperGym to log your measurements and daily workouts. That way, it's easy to track the progress we're making! Let’s introduce ourselves! No pressure—don’t write a novel! Just briefly answer these 7 simple questions. Copy and paste in the comment section with your answers! 1. Name 2. Where you live 3. Occupation ® 4. Which Shakeology flavor you're drinking 5. One part of your body you’d like to work on the most 6. What you usually have for breakfast ® 7. What made you pick 10-Minute Trainer 4 10-Minute Trainer® Challenge Group Daily Coaching Guide Week 1 Customize your workout based on your schedule! If you have almost no time, just do the first workout. Got a little time? Add the second workout—you'll see faster results. For the most dramatic transformation to your body, do all three. Day 1: Upper Body, Core Cardio, Cardio Day 2: Cardio, Core Cardio, Total Body Day 3: Yoga Flex Day 4: Abs, Core Cardio, Cardio Day 5: Cardio, Lower Body, Upper Body Day 6: Yoga Flex, Core Cardio, Cardio Day 7: Core Cardio, Total Body, Lower Body WEEK 1 Day of Week Topic Facebook Post (Copy and Paste) Day 1 Kickoff Video Take a look at this inspiring video: http://youtu.be/qdUTf9gR0FA Day 2 Nutrition Tip Replacing one meal a day with Shakeology is a convenient, affordable, and EASY way to hit your nutrition goals. It’s great when you're traveling, too. Day 3 Motivation "You can have results or excuses. Not both." —Anonymous Images ® Download now 5 10-Minute Trainer® Challenge Group Daily Coaching Guide WEEK 1 Day of Week Topic Facebook Post (Copy and Paste) Day 4 Nutrition Tip Stay hydrated! Drink at least 8 glasses of water a day, and keep some handy while you work out. Images Download Now Day 5 Motivation Improvement and change occur when you do things CONSISTENTLY. Stopping and starting all the time will kill any momentum you need to succeed, so you MUST find ways to stay in the game! Remind yourself why you're doing this, let yourself feel good about every single thing you do right, and tell everyone you know what you're doing so they can help—just KEEP PUSHING PLAY! Day 6 Shakeology Awesome thought: When you drink Shakeology daily, you're getting superfoods and minerals that health nuts like Shakeology creator Darin Olien spend their lives searching for! Here's a really cool ingredient: ® Download Now Day 7 Motivation Awesome job on completing Week 1! You should be so proud of yourself for getting through this week . . . I know it wasn't easy. How is everyone feeling? I know you can do this! Just take a look at the amazing 30-lb. weight loss Tish B. was able to achieve with 10® ® Minute Trainer + Shakeology ! "Shakeology was a game changer for me! It helped me change the way I was eating and it helped curb my cravings for the things I ate out of convenience. 10-Minute Trainer was a godsend too! It allowed me to get the workout I needed every day by getting up just 30 minutes earlier and Pushing Play." Download Now 6 10-Minute Trainer® Challenge Group Daily Coaching Guide Week 2 Remember: You can do one, two, or three workouts, depending on how much time you have. More workouts = faster results. Day 1: Total Body, Core Cardio, Cardio Day 2: Cardio, Core Cardio, Lower Body Day 3: Yoga Flex Day 4: Total Body 2, Cardio, Abs Day 5: Yoga Flex, Total Body, Cardio Day 6: Core Cardio, Cardio, Lower Body Day 7: Cardio, Core Cardio, Yoga Flex WEEK 2 Day of Week Topic Facebook Post (Copy and Paste) Day 1 Video Check out this inspiring video: http://youtu.be/a2oPfFz7npk Day 2 Motivation What goals are you going for with 10-Minute Trainer? Share them here so the Group can encourage you. The more measurable and specific your objectives, the easier it is to track your progress. Images Four tips on how to successfully set and achieve your goals: Download Now ® Day 3 Engagement Question Has anyone tried Results and Recovery Formula ? How's it working for you? http://teambeachbody.com/shop//shopping/P90XRRFTub. Day 4 Shakeology Have you downloaded the Shakeology calendar for 30 days of delicious recipes? http://www.teambeachbody.com/eat-smart/shakeologyrecipes Post it on the fridge, or take it with you on the go! ® Do you have a favorite Shakeology recipe yet? If so, share it with the Group! Mine is the super simple “Mocha Chiller”: •1 scoop Chocolate Shakeology •1 cup brewed coffee (cooled, ice to taste) 7 10-Minute Trainer® Challenge Group Daily Coaching Guide WEEK 2 Day of Week Topic Facebook Post (Copy and Paste) Day 5 Success Story "It wasn't enough that I couldn't walk up a flight of steps without taking a break. Finally, when I had to pay for a SECOND seat to fit on a plane, I'd had enough . . ." Images Click here to see how Nick D. lost 106 pounds! http://youtu.be/A3sZHb9y_04 Day 6 Shakeology Recipe ® Try this yummy Shakeology recipe! Download Now Day 7 Motivation Great work, team! Way to power through Week 2. How is everyone feeling? Download Now 8 10-Minute Trainer® Challenge Group Daily Coaching Guide Week 3 As always, do one, two, or three workouts, depending on how much time you have. The more often you work out, the faster your muscles will get lean and strong. Day 1: Upper Body, Core Cardio, Abs Day 2: Cardio, Abs, Lower Body Day 3: Total Body 2 Day 4: Total Body, Abs, Yoga Flex Day 5: Abs, Lower Body, Cardio Day 6: Cardio, Core Cardio, Upper Body Day 7: Lower Body, Cardio, Core Cardio WEEK 3 Day of Week Topic Facebook Post (Copy and Paste) Day 1 Video Don't miss this week's video! http://youtu.be/I-r39YGtE9g Day 2 Nutrition Tip Ever tried quinoa? (pronounced: KEEN-waaaah) If not, you’re missing out. This highly nutritious side dish provides a complete source of protein, and is loaded with magnesium as well as all 9 essential amino acids. Images Salad recipe: • Prepare ¼ cup of quinoa according to package directions. (This is about 1 cup of cooked quinoa). • Roast whatever vegetables you have on hand. Typical choices are broccoli, cauliflower, zucchini, onions, carrots, and asparagus. Just chop them into similar-sized pieces, drizzle with olive oil and a little salt, spread in a single layer on a cookie sheet, and roast in a 400-degree oven for 20 to 30 minutes, stirring once or twice. • Chop a handful of flat-leaf parsley (about ¼ cup). • Drizzle with dressing: Whisk 2 tablespoons of olive oil with 2 tablespoons of lemon juice. Day 3 Engagement Question What move(s) are you finding most challenging? 9 10-Minute Trainer® Challenge Group Daily Coaching Guide WEEK 3 Day of Week Topic Facebook Post (Copy and Paste) Day 4 Success Story "Before 10-Minute Trainer, my doctor said I'd need blood pressure medication for the rest of my life. Now I don't need the meds. I feel happy, awesome—sexy! Some mornings, I look in the mirror and do a double-take because I can't believe it's me." Images Click here to see how Karen C. lost 30 pounds! http://youtu.be/-jRJ1e10PAs Day 5 Motivation "Always concentrate on how far you have come, rather than how far you have left to go. The difference in how easy it seems will amaze you."—Heidi Johnson Day 6 Shakeology Recipe Craving something sweet? This recipe is oh-so-simple, yet oh-soooooo tasty. Tastes like mint chocolate chip ice cream! Frozen Mint Chocolate (163 calories) ® 1 scoop Chocolate Shakeology ⅛ tsp. mint extract 1 cup water 1 cup ice Download Now Day 7 Motivation Great work, team! We're through Week 3! How do you feel? Download Now 10 10-Minute Trainer® Challenge Group Daily Coaching Guide Week 4 If you've been doing one workout per day, try doing two. If you've been doing two, try taking on three. Your body will thank you! Day 1: Total Body 2, Core Cardio, Upper Body Day 2: Upper Body, Abs, Cardio Day 3: Yoga Flex Day 4: Cardio, Core Cardio, Abs Day 5: Core Cardio, Cardio, Lower Body Day 6: Total Body, Yoga Flex, Cardio Day 7: Cardio, Core Cardio, Abs WEEK 4 Day of Week Topic Facebook Post (Copy and Paste) Day 1 Video Check out this week's video! http://youtu.be/RbjLduGS2lM Day 2 Upsell Anyone else a neat freak? ® Get one of these awesome Shakeology containers and you’ll never look back. “I got so tired of unsealing and resealing the Shakeology bag and getting my hand dirty. Then I got this!” http://teambeachbody.com/shop//shopping/ShkStorageCan Images Download Now Day 3 Fitness Engagement Have you noticed any new muscles? Any weight dropped? 11 10-Minute Trainer® Challenge Group Daily Coaching Guide WEEK 4 Day of Week Topic Facebook Post (Copy and Paste) Day 4 Success Story Let's get real: Can working out 10 minutes at a time have any actual impact on your life? It did for James H.—he lost 57 pounds, went down 10 sizes, and went off high blood pressure medication—just by doing 10-Minute ® Trainer . Images Click here to see how James H. lost 57 lbs.! http://youtu.be/pyDDaWPXHks Day 5 Motivation PLAN YOUR WORKOUTS! We're pretty good at scheduling when to go to bed, when to eat, and when to watch our favorite show. But we find ourselves trying to squeeze workouts in. The "fit it in whenever" approach might work for a while, but it never survives in the long run. Stop winging it and schedule in advance when to Push Play. Move your workouts to the top of your priority list. Schedule them as if they are very important appointments, BECAUSE THEY ARE! You are improving your own life by working out—you deserve this, so keep going! Download Now 12 10-Minute Trainer® Challenge Group Daily Coaching Guide WEEK 4 Day of Week Topic Facebook Post (Copy and Paste) Day 6 Shakeology Recipe Try this scrumptious Shakeology recipe! Date Shake  1 scoop Chocolate Shakeology  1 cup unsweetened almond milk  ½ cup plain yogurt  1 tsp. almond butter  2 pitted dates Day 7 Motivation Great work, team! We're through Week 4! How do you feel? Images ® Download Now 13 10-Minute Trainer® Challenge Group Daily Coaching Guide Week 5 Day 1: Upper Body, Core Cardio, Cardio Day 2: Cardio, Core Cardio, Total Body Day 3: Yoga Flex Day 4: Abs, Core Cardio, Cardio Day 5: Cardio, Lower Body, Upper Body Day 6: Yoga Flex, Core Cardio, Cardio Day 7: Core Cardio, Total Body, Lower Body WEEK 5 Day of Week Topic Facebook Post (Copy and Paste) Day 1 Video Check out this week's video from Tony! http://youtu.be/KCmKn5YUO-A Day 2 Nutrition Tip Try to eat 5 times a day—3 meals and 2 snacks—each with roughly the same amount of calories. It keeps your blood sugar stable instead of peaking and crashing, which can lead to overeating and a general poor feeling. Day 3 Motivation "The difference between try and triumph is just the little umph!"—Marvin Phillips Images 14 10-Minute Trainer® Challenge Group Daily Coaching Guide WEEK 5 Day of Week Topic Facebook Post (Copy and Paste) Day 4 Nutrition Tip Steaming vegetables preserves more nutrients than boiling them. When you boil veggies, many of their nutrients leach into the water. And the longer they're boiled, the less nutritious they become. I like to lightly steam my vegetables for just a few minutes so they're still bright and crisp. What are your favorite steamed veggies? Images Download Now Day 5 Motivation On your most exhausted, overwhelmed, and lackluster days, PUSH PLAY ANYWAY! Movement is good—even when you feel that you're not 100% up to it. Sometimes you have to "do your best and forget the rest!" You'll feel better for at least giving it a try. Download Now 15 10-Minute Trainer® Challenge Group Daily Coaching Guide WEEK 5 Day of Week Topic Facebook Post (Copy and Paste) Day 6 Shakeology Real talk: Are you feeling digestive discomfort at this stage in the game? ® Try using ½ scoop of Shakeology , twice daily—then slowly work up to 1 full scoop per serving. Images OR Are you having trouble “going”? Make sure you drink lots of water. Plus, consider adding some healthy fats to your diet, like coconut oil, olive oil, or avocados. Download Now Keep with it! A survey from May 2013 shows that if you drink Shakeology every day, your digestion and regularity may improve! Download Now Day 7 Motivation YESSSS! We are more than halfway through the 10® Minute Trainer Challenge—how does it feel? 16 10-Minute Trainer® Challenge Group Daily Coaching Guide Week 6 Day 1: Total Body, Core Cardio, Cardio Day 2: Cardio, Core Cardio, Lower Body Day 3: Yoga Flex Day 4: Total Body 2, Cardio, Abs Day 5: Yoga Flex, Total Body, Cardio Day 6: Core Cardio, Cardio, Lower Body Day 7: Cardio, Core Cardio, Yoga Flex WEEK 6 Day of Week Topic Facebook Post (Copy and Paste) Day 1 Video Check out this inspiring video: http://youtu.be/8lbGuJL8xts Day 2 Fitness Tip Form is one of the most important things to consider when exercising. Don't be afraid to watch yourself in a ® mirror, with a video camera, or even in a Skype session with another member of the Group. Using improper form can lead to injury and muscular imbalances. So stick to good form—and get ready for the results. Day 3 Engagement Question Where are you seeing the most progress? Images 17 10-Minute Trainer® Challenge Group Daily Coaching Guide WEEK 6 Day of Week Topic Facebook Post (Copy and Paste) Day 4 Upsell Are you ready for the next level of 10-Minute Trainer ? The Deluxe Kit is a great addition to what you’ve been doing, with 6 new targeted 10-minute workouts and heavier bands to get even BETTER results. Message me for how to get it! Images ® Download Now Day 5 Success Story/ Motivational Words If you've ever been unpleasantly shocked at how heavy you looked in family photos, you know how Angie felt ® before 10-Minute Trainer . Click here to see how Angie W. transformed her life 10 minutes at a time and lost 90 lbs.! http://youtu.be/6bGmg8AIka4 Day 6 Shakeology ® If you’ve been keeping up with your daily Shakeology routine, you should be experiencing positive changes. Do you feel more energized? Download Now Day 7 Motivation Are you KIDDING me? We're through Week 6! So? How's everyone doing? 18 10-Minute Trainer® Challenge Group Daily Coaching Guide Week 7 Day 1: Upper Body, Core Cardio, Abs Day 2: Cardio, Abs, Lower Body Day 3: Total Body 2 Day 4: Total Body, Abs, Yoga Flex Day 5: Abs, Lower Body, Cardio Day 6: Cardio, Core Cardio, Upper Body Day 7: Lower Body, Cardio, Core Cardio WEEK 7 Day of Week Topic Facebook Post (Copy and Paste) Day 1 Video Don't miss this week's video from Tony! http://youtu.be/WyreiBnVgak Day 2 Motivation "Nothing will work unless you do."—John Wooden Images Download Now Day 3 Engagement Question Has your favorite workout changed? Or is your first favorite still the one you love the most? 19 10-Minute Trainer® Challenge Group Daily Coaching Guide WEEK 7 Day of Week Topic Facebook Post (Copy and Paste) Day 4 Success Story "A year and a half after having my baby, I still couldn't fit into my pre-pregnancy clothes—or afford to buy new ones, with the addition to our family. I was so disappointed in the way I looked, I avoided social gatherings. Me, who used to be the life of the party! Now all that's changed." Images Click here to see how Idi I. turned it all around. http://youtu.be/mB-mbT6YN1E Day 5 Motivation Here's some wisdom from Tony: Why are some folks successful and others aren't? The answer is that the successful, motivated people have tricks. Like these: 1. If you miss a workout, don't beat yourself up. It's okay to miss one once in awhile. Just start where you left off. No big deal. 2. If you don't see results in the first 30 days, don't freak out. We all have a different starting point. Be patient. 3. Even if you had a rough day, PUSH PLAY. Any workout, no matter how bad, is better than none. Do it anyway, even if it's not your best—and you've done something great! 4. Buy a calendar and a big red marker. Every day you work out, put a fat red X on that day. 5. Write this on your calendar: THE JOY OF DISCIPLINE OR THE PAIN OF REGRET— WHICH WILL IT BE TODAY? Power on!—Tony Day 6 Shakeology Recipe Try this yummy Shakeology recipe! Tropical Breeze o 1 scoop Tropical Strawberry Shakeology o 1 cup coconut milk o ½ cup strawberries o 1 orange, peeled and divided in segments o ½ banana o 1 cup ice Day 7 Motivation Great work, team! WOW, we're almost done! How do you FEEL? 20 10-Minute Trainer® Challenge Group Daily Coaching Guide Week 8 Day 1: Total Body 2, Core Cardio, Upper Body Day 2: Upper Body, Abs, Cardio Day 3: Yoga Flex Day 4: Cardio, Core Cardio, Abs Day 5: Core Cardio, Cardio, Lower Body Day 6: Total Body, Yoga Flex, Cardio Day 7: Cardio, Core Cardio, Abs WEEK 8 Day of Week Topic Facebook Post (Copy and Paste) Day 1 Video See Tony's message to you this week! http://youtu.be/Im7t9ShwA5k Day 2 Nutrition Tip Need more energy before a workout? Beachbody's E&E ® Energy and Endurance Formula is a powerful preworkout drink that is scientifically formulated to dramatically improve your energy, endurance, strength, and focus, to help you take your workout to the next level. http://teambeachbody.com/shop/-/shopping/EandETub Images Download Now Day 3 Engagement Question ® Now that you've been doing 10-Minute Trainer for almost 8 weeks, have you gained the strength and confidence to ® consider another Beachbody program? Some 10-Minute ® ® ® Trainer graduates like Power 90 , P90X , P90X2 , or ® INSANITY . 21 10-Minute Trainer® Challenge Group Daily Coaching Guide WEEK 8 Day of Week Day 4 Topic Facebook Post (Copy and Paste) Coach Lead Generation By now I bet a lot of people are commenting on your new look. And it feels pretty darn good, doesn't it? Well, if you've ever thought about "paying it forward" and helping others get results like yours, perhaps becoming a Team ® Beachbody Coach is right for you. Images Anyone out there inspired to become a Coach just yet? I'm sure you have a ton of questions about what's involved—so send them my way. Day 5 Motivation "There are no shortcuts to any place worth going." —Beverly Sills Day 6 Health Tip/ Benefits You CAN keep the weight off! Studies show that people who eat breakfast every day are less likely to regain the weight they recently lost. And by ® eating a protein-rich breakfast (like Shakeology ), you’ll feel full longer, plus you won’t have the urge to snack throughout the day. Download Now Day 7 Motivation ® YOU DID IT! You've completed the 10-Minute Trainer Challenge! Let yourself feel how AWESOME that accomplishment is. How much weight have you lost, muscle have you gained, inches have melted away? Share your results—and send your "after" pictures to the Beachbody Challenge™ (BeachbodyChallengeContest.com). Will YOU win cash and prizes? Why not? You've done the work! 22
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